For this exercise, you’ll need a weighted exercise bar, such as the Body Bar, a lightweight barbell, or a broomstick.
Stand with your feet shoulder-width apart, your toes pointed slightly outward. Place the bar or broomstick behind your back, grasping one end with one hand above your head and the other end with your opposite hand at the small of your back with your hand touching your low back. Stand straight and position the bar so that it makes contact with three points along your spine: the back of your head, between your shoulder blades, and just above your tailbone. This is the starting position.
Using the bar in this move keeps you from rounding or arching your back as you hinge forward from the hips. Important: Shift your weight onto your heels as push your hips back, as if to sit in a chair, while you bend forward at the hips. Hinge forward until your torso is between vertical and parallel with the floor. You may bend your knees slightly but not too much. Be sure the bar remains in contact with all three points throughout the move to prevent rounding your back.
After pausing for a second, rise back to an upright position. To do this properly, squeeze your glutes and push your hips forward, again, keeping the bar in contact with you at those three points. That’s one rep. Do eight to 10.